Recovery Methods used by Ben Johnson 1988 Olympic 100 metre champion

For the last few weeks I have been talking about recovery and regeneration and how important there are to any type of improvement in sport. I thought I would dig deep into my files and have a look and see if I could dig out some info as to what recovery and regeneration really means to the elite athlete. Lets take by example a coach and mentor who all the way back in the 1980s knew so much more than what most S&C guys know today. This is an exerpt from Ben Johnson training diary on his recovery methods.

1. Massage - typical daily menu would include massage:

• after warm-up
• during the actual training session (if neeeded)
• after the training session

Massage is particularly important on power days which emphasise speed/acceleration. Before an important competition Ben would receive up to 3 comprehensive massages focusing on fine tuning muscle bonus. Areas of emphasis would be hamstrings/quadriceps, gluteals, lower back, shoulders/trapezius, and calves.

2. Epsom salts baths - an average of 2 times per week

3. Sauna - 1-2 times a week with the drinking of mineral water after each sauna.

4. Contrast baths - occasionally sometimes in conjunction with sauna

5. Cold water effusion - occasionally when facilities available. Cold water effusion consists of shaking or vibrating jets of cold water applied to the muscle bellies and the soles of the feet.

Granted theses were the recovery methods used by Ben Johnson and he was an elite athlete but it goes so much further than what any of us are doing be it the gym goer, the weekend warrior or the Crossfit enthusiast. There are so many recovery methods out there so the take home message to us all is think RECOVERY + REGENERATION = BETTER PERFORMANCE